Getting in shape isn’t an easy task; nor is it a quick one. Whether you plan on building muscle, losing weight, or toning up, expect to be at work for a while. That’s why now is the perfect time to start working yourself into a beach bod, and you’d be hard-pressed finding a piece of equipment as useful as a punching bag.

Heavy bags or punching bags can be used for a bunch of different exercises that have their own unique set of benefits. In this article, we put the spotlight on punching bag exercises that will help you get those washboard abs that you’ve been aiming for. Read on to find out more.

How Punching Bags Help With Building Abs

If you’ve spent any time on weight loss and fitness forums, you probably know by now that endless crunches aren’t the way abs are built. Despite all the rave about pure core workouts, they are in no way a cheat code to getting a toned core. The best way to build abs is by a combination of cardio, muscle training, and a proper diet. 

A heavy bag is a great tool to use to help build abs because it covers two of the three things needed. Heavy bag workouts are some of the best cardio workouts out there. They activate a variety of muscles and get your blood pumping and sweat dripping. You can even further augment the effect on your abdominals by a doing punching bag ab workout (but more on that later).

How To Use A Punching Bag To Build Abs

Jumping straight into the gym, putting on gloves and sparring with a heavy bag might give you a good workout, but you won’t be making the most of the bag. There are a couple of things you need to know and keep in mind before using a heavy bag to make sure that you get the best workout you can get.

1. Choose The Right Bag

If flattening your stomach and toning your abs is your goal, make sure to use a heavy punching bag and not a speed bag. Speed bags are designed for boxers to build rythm and speed without fatiguing themselves. Ideally, you should choose a bag that weighs between 6o-70lbs as it won’t be swinging around too much and you can make sure you have proper form when working out. 

2. Use The Right Technique

It might be an instinct for some people to just go into the gym and punch the bag as hard as they can for as long as they can. That might just end up tiring you out before getting a proper workout. Instead, it’s best to focus on three to four-punch combos with proper technique. So make sure to stand at an angle to the bag with your left shoulder and left foot in front if you’re right-handed, and with your right shoulder and right foot in front if you’re a lefty. Once you have your stance down, make sure to push your punches from the waist and use the momentum of your body. This activates your core which will help tone your ab muscles.

3. Incorporate Other Exercises

A punching bag is a great tool, and if you consistently use it long enough with proper technique, you will eventually see results. But the best way to use the bag is to incorporate it in a full workout. Cardio is essential if you want to build abs, so you can add a couple of cardiovascular exercises and even some exercises that focus on building abdominals to really make the most of the piece of equipment. The best way to do this is to do high-intensity training as this will keep your heart rate up while also burning fat. 

When making a routine for the heavy bag, try mixing up ab exercise like crunches or Rocky Sit-Ups with cardiovascular and jumping exercises like box jumps and burpees either before, after, or in-between a minute or two with the bag. While working on the bag, try incorporating a couple of kicks as well to really get a killer workout. Another tip would be to focus on specific punch and kick combinations that you can repeat. If you do that while incorporating other cardio and abdominal exercises, you’ll be beach-ready way before summer even starts!